Acceptance and Commitment Therapy (ACT)

This is one of the models I draw from in therapy. To illustrate the basics of A.C.T., you can examine the fundamentals here to begin. The goal is achieve psychological flexibility through the 6 elements. See full explanations below the diagram.

The Six Processes of Psychological Flexibility

Cognitive Defusion

Learning to observe thoughts without getting entangled in them. Instead of seeing thoughts as absolute truths, individuals learn to view them as passing mental events.

Example: "I'm a failure" becomes "I'm having the thought that I'm a failure."

Acceptance

Opening up to and allowing difficult emotions, thoughts, and sensations to exist without trying to suppress or avoid them.

Example: Instead of fighting anxiety, acknowledging its presence and allowing it to be there without resistance.

Present Moment Awareness (Mindfulness)

Engaging in the present moment rather than being lost in the past or future. This involves noticing experiences with openness and curiosity.

Example: Focusing on the sensation of breathing rather than worrying about future uncertainties.

Self-as-Context

Recognizing that one's identity is broader than passing thoughts and emotions. There is a stable "observing self" that remains constant despite changing experiences.

Example: "I am not my thoughts; I am the one noticing my thoughts."

Values

Clarifying what truly matters and using those values to guide life choices.

Example: Choosing honesty in relationships because integrity is a core value.

Committed Action

Taking meaningful steps toward goals that align with one's values, even in the presence of discomfort.

Example: Public speaking despite anxiety because personal growth and communication are valued.

You will notice that every time you are in a joyful state, these 6 elements are present to some degree.

The purpose of therapy is to learn how to stay in these 6 states more often. If you are curious to learn more,

we can book a free consultation together.